How to do the Kettlebell Double Windmill
Kettlebell Double Windmill is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Shoulders and Hamstrings.
Kettlebell Double Windmill demonstration · © GymiaFit
Kettlebell Double Windmill at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Hamstrings
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Kettlebell Double Windmill step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- 2Extend your right arm overhead, keeping your eyes on the kettlebell.
- 3Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- 4Bend at the waist to the left, keeping your right arm extended overhead.
- 5Lower the kettlebell towards the ground, reaching towards your left foot.
- 6Pause for a moment, then engage your core and push through your right foot to return to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
Kettlebell Double Windmill — questions
What muscles does the Kettlebell Double Windmill work?
The Kettlebell Double Windmill primarily targets the Abs. It also recruits the Shoulders, Hamstrings as secondary movers.
What equipment do I need for the Kettlebell Double Windmill?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Double Windmill suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Double Windmill?
Kettlebell Advanced Windmill, Kettlebell Bent Press, Kettlebell Figure 8 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Double Windmill demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.